Category: Yleinen

“FRAN”

21-15-9
THRUSTER 42,5/30KG
PULL-UP

COMPARE YOUR SCORE.

Jussi R.

DEADLIFT
3 X 3 AT 90%

PARTNER WORKOUT,
12 MIN AMRAP OF:
15 DEADLIFT 70/50
10 BOX JUMP 60/50CM
5 RINGDIP / BOXDIP

ALTERNATING ROUNDS.

TEAM WORKOUT:
21-15-9
A. BENCH PRESS 85/55KG
B. SQUAT CLEAN 60/42,5KG

FOUR PERSON TEAMS, 2 START FROM A. 2 START FROM B. CHANGE MOVEMENTS AFTER BOTH HAVE COMPLETED 21 REPS.

Janne L.

PARTNER WORKOUT 30 MIN AMRAP OF:
100 CAL SKI
100 DB SNATCH 22,5/15KG
100 CAL ROW
100 BOX STEP OVER 22,5/15KG

SPLIT REPETITIONS AS DESIRED. TIME TO BURN AWAY X-MAS CALORIES. 😉

Enni E.

Merry X-mas!

No coached classes. Enjoy holidays!
Open gym is available as always.

Hyvää Joulua!

Ei ohjattuja tuntja, nauttikaa pyhistä.
Open gym auki normaalisti.

HYVÄÄ JOULUA!

CHRISTMAS WOD 12 DAYS OF CHRISTMAS:
1- SNATCH
2- CLEAN & JERK
3- BURPEE BOX OVER
4- BOX JUMPS
5- HANG POWER CLEAN
6- TOES TO BAR
7- DEADLIFT
8- PULL-UP
9- WALLBALL 20/14
10- PUSH-UP
11- FRONT SQUAT
12- BAR MUSCLE-UP

BARBELL: 60/40KG BOX: 60/50CM
DONE WITH A PARTNER. START WITH 1 REP OF SNATCH, THEN 1 SNATCH + 2 CLEAN&JERK,
THEN 1 SNATCH + 2 CLEAN&JERK + 3 BURPEE BOX JUMP,
THEN 1 SN+2 C&J + 3 BBJ + 4 BOX JUMPS AND SO ON..

4 ROUNDS:
1 MIN DEVILS PRESS
1 MIN SIT-UP
1 MIN DOUBLE UNDER
2 MIN REST

“RICKY”

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:
10 PULL-UPS
5 DUMBBELL DEADLIFTS
8 PUSH PRESSES 60/40kg

Winter War qualifying workout 20.3

MUSCLE CLEAN 3 X 3

BUILD TO 1 RM OF:
SQUAT CLEAN + FRONT SQUAT + HANG SQUAT CLEAN

Mirka Henriksson competed last weekend at Dubai CrossFit championship as part of Team Finland with Laura Isopoussu, Joosua Eskelinen and Petteri Peuronen. The team finished 4th in really tough company! RCFT congratulates Team Finland for an amazing performance.

FOR TIME:
200 DOUBLE-UNDERS
100 WALLBALL 20/14
50 DB BOX STEP-UPS 22,5/15KG 60/50CM

Teens weightlifting group competition participants.